Step 1: Go back to your first Personal Nutrition Journal entry. When you stated your goals for the semester, was one of them to make a change in your weight? If yes, you may want to start your Journal entry with a sentence or two about whether or not you’ve made progress toward your goal.
Step 2. Reflect on whether or not metabolic syndrome runs in your family (see page 162. Infograph B6 to refresh your memory on metabolic syndrome). Metabolic syndrome is characterized by a cluster of risk factors for CVD. One of the distinguishing characteristics of metabolic syndrome is central obesity – a large waist circumference and a pear-like body shape. If you have a family history of this condition, reflect on how it might affect your own weight management.
Step 3. Use the website Calculator.net link ( https://www.calculator.net )
Find your BMI and your BMR (basal metabolic rate).
Your BMR is an estimate of the total number of calories you burn just by staying alive. Computation is based on your gender, weight, height, and age. Your BMR is a baseline of your daily caloric output. Look to see if the number is significantly different from the recommendation for total calories you generated in AnalyzeMyDiet. If you regularly engage in planned exercise and are generating an Activity Report, you will add the calories you expend in physical activity to your BMR. This will give you your total energy expenditure for the days you exercise.
Step 4: Compute Your Average Energy Input
- For the three days you tracked your output, keep track of your input as well. Everything you eat and drink should be recorded and put into AnalyzeMyDiet, just as you did for PNJ #1 at the beginning of the course. attached)
- Assess your input for proportionality. Compared to total caloric intake, did the number of calories from carbs fall in the recommended percentage range? Fat? Protein? Were you significantly over or under on consumption of one or more of the macronutrients?
- Generate the Calorie Assessment Report (attached
As before, you can take the average input and average output for the three days to generate the Input half of your Energy Equation.
Step 5: Generate the Combination Report (attached) from AnalyzeMyDiet. This will show you a graph depicting the balance of your energy input and output.
Step 6: Summarize and discuss your results and conclusions. Write a short paragraph addressing each of the following questions:
- Did you set any weight goals for the semester? If so, what were they?
- (Optional) Is metabolic syndrome in your family medical history?
- What was your BMI and BMR from calculator.net? Was your BMR close to the recommendation for total calorie intake recommended by AnalyzeMyDiet?
- If you did not engage in any physical activity other than your normal daily life activities, and you did not generate an Activity Report, briefly state that in your discussion. If you generated an Activity Report, explain any exercises you did and how you calculated your activity level.
- This is the most important part of your discussion: go back to Step 1 (PNJ1-attached) where you stated your goal relative to weight loss, gain, or maintenance, Reflect, and then answer this question:
- If your input and output over the next year or so looked, on average, like the energy balance in your combination report, would you be able to achieve your long-term weight management goals?
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